CrossFit Firebase Orlando

“Nasty Girls”

Wendler Week 3. Deadlift.
Warm Up
5 Reps @ 40% of 1 RM 
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
5 Reps @ 75% of 1RM
3 Reps @ 85% of 1 RM
1 Reps @ 95% of 1 RM

WOD
RTG – “Nasty Girls”
3 Rounds for Time of:
50 Air Squats
7 Muscle Ups
10 Power Cleans (135#/95#)

RX
3 Rounds for Time of:
50 Air Squats
21 Pull Ups
21 Push Ups
10 Power Cleans (135#/95#)

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